Ngesikhathi semvula, ezinsukwini ezimnyama kancane, ezibandayo, ingabe unesifiso esingavamile kanye nokulangazelela ukudla okusanhlamvu okufana nesinkwa, amabhanisi, ilayisi, nama-noodle? Akuwena wedwa ozizwa ngaleyo ndlela. Abantu abaningi bazizwa sengathi badla ama-carbohydrate, okungukuthi, ukudla okunesitashi, phakathi nalesi sikhathi. Ngezinye izikhathi, ngaphandle kokuqaphela, siphendukela kulokhu kudla ukuze sithuthukise isimo sethu sengqondo futhi sizinike injabulo encane. Ngakho-ke, ingabe lesi sifiso osinakho sivamile, noma kungaba uphawu lokucindezeleka okuhlobene nesimo sezulu? Ake sixoxe ngalokhu ngokuningiliziwe.
Kungani ngiba nesifiso esikhethekile sokudla lokhu okunama-carbohydrate?
Kungaba nezizathu eziningana zalokhu. Ake sibone ukuthi ziyini.
Ingabe udla ukudla okunempilo?
Uma udla ukudla okunamaprotheni amaningi kanye nama-carbohydrate aphansi (njengelayisi nesinkwa) ukuze wehlise isisindo, kuvamile ukuthi umzimba wakho ulangazelele ama-carbohydrate. Kufana nendlela yokuphila . Umzimba wethu udinga ama-carbohydrate ukuze uthole amandla. Uma ephansi, umzimba uthumela izimpawu zokuwacela. Lokhu akuhlobene nesimo sezulu, kodwa umphumela wokudla kwakho.
Noma ingabe lokhu kuyisifo sokuzwela sonyaka (i-SAD)?
Kodwa-ke, uma ungumuntu odla ngendlela evamile futhi ongadli ukudla okukhethekile, futhi izifiso zakho zikafulawa zibonakala kakhulu lapho isimo sezulu siba sibanda, somile, noma sina, kungaba uphawu lwesifo esibizwa ngokuthi i-Seasonal Affective Disorder (SAD) . Abanye abantu babiza lokhu ngokuthi "ukubhajwa kwasebusika."
Kalula nje, uma sidla ukudla okuqukethe ama-carbohydrate, ubuchopho bethu bukhiqiza ikhemikhali ebizwa ngokuthi i-serotonin . Lokhu kubizwa nangokuthi "i-hormone yokuzizwa kahle." Eminye imithi yokucindezeleka isebenza ngokwandisa amazinga ale serotonin ebuchosheni.
Ngakho-ke, umuntu one-SAD, engazi ngisho nokuqaphela, uphendukela kulokhu kudla okunama-carbohydrate ukuze athuthukise imizwa yakhe, okungukuthi, ukunciphisa ukucindezeleka. Kufana nokuzenzela umuthi. Laba bantu bangathola ama-calories angu-800 engeziwe ngosuku kulokhu kudla. Nakuba abanye bekhuluphala ngenxa yalokhu, abanye bazama ukulawula isisindo sabo ngokuzivocavoca noma ukunciphisa ukudla kwabo okuyinhloko.
Ingabe lesi sifiso sakho sivamile noma kuyinto okufanele uyinake?
Ukuze unqume ukuthi ukulangazelela kwakho ama-carbohydrate kuyinto evamile noma cha, zibuze le mibuzo. Ithebula elingezansi lizokusiza ngalokhu.
| Umbuzo okufanele uzibuze wona | Incazelo nezinto okufanele uzicabangele |
|---|---|
| 1. Ingabe lolu thando luhambisana nesimo sezulu? | Izifiso ezihlobene ne-SAD ziyahlukahluka kuye ngesizini. Lokhu kusho ukuthi ungase uqaphele ukuthi lezi zifiso ziqala ngesikhathi semvula, esibandayo (isib., ukuphela konyaka) bese ziyanyamalala lapho kufika isimo sezulu esifudumele nesinelanga (isib., uMashi, u-Ephreli) . Lesi yisibonakaliso esibalulekile se-SAD. (Ezinye izimpawu zifaka phakathi ukukhathala ngokweqile, ukulala kakhulu, ukukhuluphala, ubunzima bokugxilisa ingqondo). |
| 2. Kwenzekani ngaphambi kokuba kufike isifiso? | Lezi zinhlobo zezifiso zivame ukuza nemizwa yokucindezeleka, ukudabuka, noma isizungu . Cabanga ngendlela owawuzizwa ngayo ngaphambi kokuba uzizwe sengathi ufuna ukudla. Ingabe wawuzizwa ungajabule? |
| 3. Yisiphi isikhathi sosuku lapho isifiso sifika khona kakhulu? | Lezi zifiso zivame ukuzwakala kakhulu kusihlwa nasebusuku . Ngemva kosuku olumatasa emsebenzini, bese kuba kusihlwa lapho wonke umsebenzi usuqediwe futhi ukhululekile, imizwa yokucindezeleka engqondweni yakho ingavela. Yilapho lezi zifiso zokudla ziza khona kakhulu. |
Ake siqonde lokhu kabanzi ngesigameko sangempela.
Cabanga ngalo muntu. Ake simbize ngokuthi uNimali. UNimmali ukhuthele kakhulu ngezinsuku ezinelanga nangezinsuku ezinde. Ngemva komsebenzi ehhovisi, uyahambahamba, aphume nabangani bakhe.
Kodwa ngokushesha nje lapho kuqala isizini yemvula, futhi amahora okukhanya encipha, ushintsha ngokuphelele. Uhlala ekhaya, akafuni ukuya ndawo, futhi ukhathele kakhulu. Ngolunye usuku ntambama, uzizwa ecindezelekile futhi edabukile kakhulu kunokuvamile. Ngesikhathi esifanayo, unesifiso esingavamile sokudla "i-kottu" esitolo esiseceleni komgwaqo.
"Ngifuna ngempela ukudla lowo mbhoshongo," ecabanga.
Kungakhathaliseki ukuthi lina noma libanda kangakanani, uyaphuma ayolanda lelo thoyizi. Lokhu ukwenza izinsuku eziningana ngesonto ebusika bonke. Lokhu yilokho esikubiza ngokuthi ukulangazelela okuqhutshwayo . Lolu hlobo lokulangazelela luvame ukuhlotshaniswa ne-SAD.
Yini engenziwa ukulawula lesi simo?
Uma unalezi zimpawu futhi uzizwa sengathi ziya ngokuya zidlula, into engcono kakhulu nephephile ongayenza ukukhuluma nodokotela wakho ngakho. Anganquma ukuthi une-SAD futhi akunike iseluleko esifanele.
Okwamanje, kunezinto ezimbalwa ongazenza ukusiza ukulawula izifiso zakho zalokhu kudla ngezinga elithile.
Hlela ukudla kwakho.
Njengoba lezi zifiso zivame ukwanda kusihlwa, yidla ukudla okuningi okunempilo nokucebile ngamaprotheni ngangokunokwenzeka ekuseni nantambama. Cishe ngo-4 ntambama, lapho ilanga lishona futhi uzizwa udangele kancane, yidla ukudla okulula okunama-carbohydrate. Isibonelo, i-popcorn (engenabhotela), noma i-cereal enoshukela omncane. Ngesidlo sakusihlwa, khetha okuthile okufana ne-pasta, ilayisi, noma amazambane.
Khetha ukudla okunempilo okududuza ingqondo yakho.
Khetha ukudla okuqukethe ama-carbohydrate, kodwa ongeke ukwazi ukuqeda ngokushesha, kodwa ongakujabulela kancane. Isibonelo esihle ushokoledi oshisayo . Ubisi noshokoledi kuqukethe ama-carbohydrate. Futhi, awukwazi ukuphuza ushokoledi oshisayo ngokugwinya okukodwa. Kufanele uwunambithe. Kukunika ukuthula kwengqondo.
Yenza izinto ezifana nesobho nezitshulu.
Isobho noma isitshulu esishisayo esenziwe ngamazambane amaningi, amazambane amnandi, nemifino kuhle kakhulu ngesikhathi sonyaka obandayo. Lokhu kuyanelisa izidingo zakho zama-carbohydrate futhi kuyakugcwalisa. Futhi kuyisisombululo esihle uma uvilapha kakhulu ukupheka nsuku zonke. Uma wenza inqwaba enkulu ngempelasonto, ungayisebenzisela ukudla okuningana phakathi nesonto.
Umlayezo Wokuya Nawe Ekhaya
- Ukufisa ama-carbohydrate (ufulawa) esimweni sezulu esibandayo nesinomvula kuyinto evamile futhi kungaba uphawu lwesifo sokungezwani komzimba sesizini (SAD).
- Isizathu esiyinhloko salokhu ukuthi ama-carbohydrate andisa amazinga e-serotonin, "i-hormone yenjabulo" ebuchosheni.
- Qaphela ukuthi izifiso zakho zokudla ziyahambisana nesimo sezulu, zihlobene nesimo sakho sengqondo, futhi zenzeka ngesikhathi esithile sosuku.
- Uma lesi simo kunzima ukusilawula noma uma usola ukuthi unesifo sokucindezeleka, into engcono kakhulu ongayenza ukuxhumana nodokotela wakho ukuze akunike iseluleko.
- Ukukhetha ama-carbohydrate anempilo nokuhlela ukudla ngendlela efanele kungasiza ekulawuleni lezi zifiso.
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